Ketogenic diet for athletes who wants to go on a diet should certainly be careful choosing the right diet method. The reason, an athlete needs a lot of energy to do the exercises every day while the diet will generally drain energy drastically.
So, can athletes go on a diet without losing energy? Of course, you can. Ketogenic diet for athletes can be the right choice for athletes who want to go on a diet. Diet keto is a diet with high fat intake, medium protein, and low carbohydrates. But for athletes instead of the standard ketogenic diet, but rather targeted ketogenic diet (TKD).
The best way for athletes to perform maximum, targeted ketogenic diet suitable for athletes who want to go on a diet but still perform optimally. Is it possible? Check out the explanation!
Ketogenic Diet for Athletes with TKD (Targeted Ketogenic Diet)?
Diet keto is divided into 4 types, namely standard ketogenic diet, cyclical ketogenic diet, targeted ketogenic diet, and high protein keto diet. Targeted ketogenic diet is actually the development of the standard ketogenic diet. Targeted ketogenic diets are almost similar to cyclical ketogenic diets in which both are equally allowed to consume more carbohydrates at any given time. This means that extra carbohydrates can be consumed by athletes on days when doing exercise.
The targeted ketogenic diet allows athletes who run keto diet to be able to perform high intensity activities without having to disrupt the ketosis process for long periods of time. In short, the targeted ketogenic diet is the keto diet that allows individuals to consume carbohydrates just before or after exercise. Remember! Just shortly before or after exercise, because afterwards, you have to go back to the standard dietary ketogenic rule, which is to consume 75% fat, 20% protein, and 5% carbohydrates. No need to fear the loss of ketosis when undergoing a targeted ketogenic diet, provided that after the exercise you immediately re-do the standard ketogenic diet.
Benefits of Targeted Ketogenic Diet for Athletes
An athlete must, of course, keep his ideal body stick. Many athletes are undergoing keto diets to keep their body shape and at the same time maintain their body fitness. Athletes who often do high intensity exercise will gain some benefits while undergoing this diet. Some of the benefits include:
- Energy increases
Runners and weightlifting require a lot of energy coming from carbohydrates to perform their activities. With a targeted ketogenic diet, athletes need not worry about the body’s energy supply because this diet will increase it.
- Keeping physically slim
By consuming carbohydrates immediately before or after exercise, the body will use incoming carbohydrates efficiently. Thus, there will be no carbohydrates that accumulate in the body then turn into fat. The body will remain lean and healthy.
- Feelings of satisfaction
Indeed, sometimes keto diet is difficult because you have to limit the intake of carbohydrates. It is also what makes you often fantasize how delicious to taste a few bites of carbohydrate foods. But with a targeted ketogenic diet, you do not have to fantasize like that again. The looser regulation of standard ketogenic diet makes you free to eliminate carbohydrate desires at certain times. This makes the keto diet much easier.
- No more “bonking” or “hitting the wall”
Endurance athletes experience something called “bonking” when running long distances. Targeted ketogenic diets will greatly assist athletes in switching from storing carbohydrates to fat storage when the athlete needs it. No more bothering to bring gel or other fast carbohydrates because when the carbohydrate storage has run out, the body will immediately switch to fat storage to generate energy.
Keep in mind that these four benefits above cannot be directly felt once you are subjected to targeted ketogenic diet. This happens because the body is still in the process of adaptation in the use of fat as energy, where the body usually uses carbohydrates to produce it.
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Ketogenic Diet for Athletes Number of Carbohydrates Need
The amount of carbohydrate intake that may be consumed varies depending on what type of activity you will be doing. It is difficult to establish a rule about the number of carbohydrates because the body’s need for carbohydrates varies on each activity, so it cannot be equated. Here is the recommended carbohydrate intake for you based on the activities/exercises you are doing:
- Endurance athletes
- You should take a strict ketogenic diet (by not consuming carbohydrates) from 30 minutes to an hour before exercise or competition.
- Enough consumption of carbohydrate intake of about 30-80 grams. Adjust your weight and activity level you live.
- Benefit from additional energy
- Strength training
- Consumption of coconut oil mixture / MCT oil and carbohydrates. You can mix about 15-30 grams of coconut oil / MCT oil with about 14 grams of fast carbohydrates.
- Measure the need for carbohydrates after doing the exercises. After the exercise, try to feel your own body condition, whether you need additional carbohydrates after exercise or not.
- You can enjoy the extra power gained from carbohydrates after end strength training.
- Running athlete, weightlifting, boxing, or athletes with high activity intensity
- You are encouraged to consume about 0.33 grams of carbohydrate per pound of body weight for each meal.
- Decrease or increase the amount of carbohydrate intake depends on the purpose of your practice, whether to lose weight or to gain weight.
- Before doing any exercise or competition, make sure you eat about 14 – 28 grams of carbohydrates and 15 – 30 grams of MCT oil. This amount depends on how intense you are going to perform.
The addition of carbohydrates after exercise is not really necessary unless you are an experienced weight lifter and need carbohydrates to gain weight. Also, avoid eating fruits if you follow the ketogenic diet for athletes because the content of fructose (sugar) in the fruit will replenish liver glycogen levels rather than muscle glycogen.
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